Workout and Weight History

Jump to:

June 24, 2025

Weight: 181.6

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🏃‍♂️ Indoor Run: 1.8 miles (0:19:00)

Daily Steps: 5943

June 25, 2025

Weight: 181.4

Program: Focuses and Frequencies

Minicut Day 30: Back, Chest

  • 3x Seated Row (Cable)
  • 4x Lat Pulldown (Cable)
  • 3x Mts Row
  • 4x Decline press (plate loaded)
  • 3x Bent Arm Fly (Machine)

More Detail

Exercise Weight Reps
Seated Row (Cable) 132.0 12
Seated Row (Cable) 152.0 9
Seated Row (Cable) 152.0 9
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 145.0 9
Lat Pulldown (Cable) 145.0 8
Mts Row 70.0 10
Mts Row 80.0 10
Mts Row 90.0 8
Decline press (plate loaded) 180.0 10
Decline press (plate loaded) 200.0 8
Decline press (plate loaded) 200.0 7
Decline press (plate loaded) 180.0 7
Bent Arm Fly (Machine) 130.0 10
Bent Arm Fly (Machine) 130.0 9
Bent Arm Fly (Machine) 130.0 8

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 550.0 yards (0:15:00)

Daily Steps: 5579

June 26, 2025

Weight: 181.3

Program: Focuses and Frequencies

Minicut Day 31: Arms

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 120.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 8
Skullcrusher (Barbell) 105.0 7
Incline Curl (Dumbbell) 35.0 10
Incline Curl (Dumbbell) 35.0 8
Incline Curl (Dumbbell) 35.0 10
Preacher Curl (Cable) 120.0 9
Preacher Curl (Cable) 120.0 9
Preacher Curl (Cable) 120.0 8
Forearm Curl (Barbell) 105.0 16
Forearm Curl (Barbell) 105.0 13
Forearm Curl (Barbell) 105.0 10

Daily Steps: 5653

June 27, 2025

Weight: 181.3

Program: Focuses and Frequencies

Minicut Day 32: Quads, Chest

  • 5x Leg Press
  • 4x Iso Lateral Leg Extension (machine)
  • 4x Incline Bench Press (Dumbbell)
  • 3x Chest Fly

More Detail

Exercise Weight Reps
(W) Leg Press 180.0 8
Leg Press 270.0 10
Leg Press 320.0 10
Leg Press 320.0 7
Leg Press 320.0 6
Iso Lateral Leg Extension (machine) 80.0 12
Iso Lateral Leg Extension (machine) 80.0 12
Iso Lateral Leg Extension (machine) 90.0 8
Iso Lateral Leg Extension (machine) 90.0 7
(W) Incline Bench Press (Dumbbell) 50.0 8
Incline Bench Press (Dumbbell) 85.0 7
Incline Bench Press (Dumbbell) 75.0 9
Incline Bench Press (Dumbbell) 75.0 7
Chest Fly 205.0 10
Chest Fly 205.0 10
Chest Fly 205.0 8

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 600.0 yards (0:17:30)
  • 🧗‍♂️ Climbing (0:52:47)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:00)

Daily Steps: 8860

June 28, 2025

Weight: 181.3

Weightlifting Rest Day.

Daily Steps: 5743

June 29, 2025

Weight: 181.3

Program: Focuses and Frequencies

Minicut Day 34: Back, Shoulder, Calf

  • 4x Lat Pulldown (Cable)
  • 3x Mts Row
  • 4x Shoulder Press (Plate Loaded)
  • 3x Standing Calf Raise (Machine)
  • 3x Lateral Raise (Machine)

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 9
Lat Pulldown (Cable) 175.0 8
Lat Pulldown (Cable) 175.0 7
Mts Row 90.0 10
Mts Row 90.0 9
Mts Row 100.0 8
(W) Shoulder Press (Plate Loaded) 90.0 6
Shoulder Press (Plate Loaded) 140.0 10
Shoulder Press (Plate Loaded) 150.0 8
Shoulder Press (Plate Loaded) 150.0 7
Standing Calf Raise (Machine) 190.0 18
Standing Calf Raise (Machine) 210.0 13
Standing Calf Raise (Machine) 210.0 13
Lateral Raise (Machine) 160.0 10
Lateral Raise (Machine) 160.0 9
Lateral Raise (Machine) 160.0 6

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 700.0 yards (0:17:20)

Daily Steps: 6303

June 30, 2025

Weight: 181.3

Program: Focuses and Frequencies

Minicut Day 35: Chest, Bicep

  • 5x Bench Press (Barbell)
  • 3x Cable Fly (Flat Bench)
  • 4x Bicep Curl (Barbell)
  • 1x Hammer Curl (Dumbbell)

More Detail

Exercise Weight Reps
(W) Bench Press (Barbell) 135.0 6
Bench Press (Barbell) 185.0 10
Bench Press (Barbell) 195.0 8
Bench Press (Barbell) 205.0 6
Bench Press (Barbell) 205.0 6
Cable Fly (Flat Bench) 80.0 11
Cable Fly (Flat Bench) 80.0 12
Cable Fly (Flat Bench) 80.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Bicep Curl (Barbell) 95.0 10
Hammer Curl (Dumbbell) 35.0 8

Daily Steps: 5218

July 1, 2025

Weight: 181.3

Program: Focuses and Frequencies

Minicut Day 36: Hams, Quads, Triceps

  • 3x Seated Leg Curl (Machine)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 5x Leg Press
  • 3x Iso Lateral Leg Extension (machine)

More Detail

Exercise Weight Reps
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 160.0 12
Seated Leg Curl (Machine) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 11
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
(W) Leg Press 270.0 6
(W) Leg Press 180.0 8
Leg Press 360.0 8
Leg Press 360.0 8
Leg Press 360.0 6
Iso Lateral Leg Extension (machine) 90.0 10
Iso Lateral Leg Extension (machine) 90.0 10
Iso Lateral Leg Extension (machine) 90.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 500.0 yards (0:12:38)

Daily Steps: 3517

July 2, 2025

Weight: 180.9

Program: Focuses and Frequencies

Minicut Day 37: Back, Chest, Traps

  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 4x Incline Bench Press (Dumbbell)
  • 2x Upper Chest Fly
  • 2x Cable Crossover Press
  • 3x Shrug (Hex Bar)

More Detail

Exercise Weight Reps
High Row (cable) 160.0 8
High Row (cable) 160.0 8
High Row (cable) 160.0 8
T Bar Row (Chest Supported) 100.0 10
T Bar Row (Chest Supported) 75.0 12
T Bar Row (Chest Supported) 75.0 12
(W) Incline Bench Press (Dumbbell) 55.0 8
Incline Bench Press (Dumbbell) 85.0 9
Incline Bench Press (Dumbbell) 85.0 8
Incline Bench Press (Dumbbell) 75.0 8
Upper Chest Fly 50.0 10
Upper Chest Fly 50.0 10
Cable Crossover Press 100.0 12
Cable Crossover Press 100.0 8
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 18
Shrug (Hex Bar) 200.0 15

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:20)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:32)

Daily Steps: 6576

July 3, 2025

Weight: 180.8

Program: Focuses and Frequencies

Minicut Day 38: Bi, Tri, Forearms

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 4x Skullcrusher (Barbell)
  • 3x Incline Curl (Dumbbell)
  • 3x Bicep Pulldown (cable)
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 100.0 8
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 10
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 8
Incline Curl (Dumbbell) 35.0 12
Incline Curl (Dumbbell) 35.0 11
Incline Curl (Dumbbell) 35.0 10
Bicep Pulldown (cable) 170.0 15
Bicep Pulldown (cable) 170.0 15
Bicep Pulldown (cable) 170.0 15
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 10
Forearm Curl (Barbell) 115.0 10

Daily Steps: 7141

July 4, 2025

Weight: 180.7

Weightlifting Rest Day.

Daily Steps: 7662

July 5, 2025

Weight: 180.7

Program: Focuses and Frequencies

Minicut Day 40: Quads, Chest

  • 6x Hack Squat
  • 3x Leg Press
  • 4x Incline Bench Press (Barbell)
  • 2x Fly Press (dumbbell)

More Detail

Exercise Weight Reps
(W) Hack Squat 180.0 4
(W) Hack Squat 90.0 6
(W) Hack Squat 90.0 6
Hack Squat 230.0 8
Hack Squat 230.0 8
Hack Squat 230.0 8
Leg Press 300.0 15
Leg Press 300.0 13
Leg Press 300.0 12
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 7
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 6
Fly Press (dumbbell) 50.0 14
Fly Press (dumbbell) 50.0 11

Daily Steps: 8723

July 6, 2025

Weight: 180.6

Program: Focuses and Frequencies

Minicut Day 41: Back, Shoulders

  • 4x Lat Pulldown (Cable)
  • 3x Hoist Mid Row
  • 3x Mts Row
  • 5x Shoulder Press (Plate Loaded)
  • 3x Hoist Rocking Lateral Raise

More Detail

Exercise Weight Reps
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 145.0 12
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 10
Hoist Mid Row 155.0 12
Hoist Mid Row 195.0 15
Hoist Mid Row 215.0 13
Mts Row 100.0 9
Mts Row 100.0 8
Mts Row 80.0 11
(W) Shoulder Press (Plate Loaded) 90.0 8
Shoulder Press (Plate Loaded) 180.0 7
Shoulder Press (Plate Loaded) 180.0 5
Shoulder Press (Plate Loaded) 140.0 8
Shoulder Press (Plate Loaded) 140.0 6
Hoist Rocking Lateral Raise 155.0 14
Hoist Rocking Lateral Raise 175.0 14
Hoist Rocking Lateral Raise 195.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 800.0 yards (0:19:04)
  • 🚶‍♂️ Outdoor Walk: 2.0 miles (0:37:41)

Daily Steps: 9733

July 7, 2025

Weight: 180.5

Weightlifting Rest Day.

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:57)

Daily Steps: 5405

July 8, 2025

Weight: 180.4

Program: Focuses and Frequencies

Minicut Day 43: Chest, Biceps

  • 4x Incline Bench Press (Smith Machine)
  • 3x Decline press (plate loaded)
  • 3x Bent Arm Fly (Machine)
  • 4x Preacher Curl (Barbell)
  • 3x MTS bicep curl

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Smith Machine) 135.0 8
Incline Bench Press (Smith Machine) 195.0 9
Incline Bench Press (Smith Machine) 195.0 6
Incline Bench Press (Smith Machine) 185.0 8
Decline press (plate loaded) 180.0 9
Decline press (plate loaded) 180.0 8
Decline press (plate loaded) 180.0 8
Bent Arm Fly (Machine) 130.0 12
Bent Arm Fly (Machine) 130.0 9
Bent Arm Fly (Machine) 130.0 9
Preacher Curl (Barbell) 70.0 10
Preacher Curl (Barbell) 70.0 9
Preacher Curl (Barbell) 70.0 9
Preacher Curl (Barbell) 70.0 7
MTS bicep curl 50.0 12
MTS bicep curl 60.0 9
MTS bicep curl 60.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 600.0 yards (0:16:09)
  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:14:56)

Daily Steps: 7157

July 9, 2025

Weight: 180.2

Program: Focuses and Frequencies

Minicut Day 44: Triceps, Back

  • 5x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x Seated Dip
  • 4x Lat Pulldown (Cable)
  • 3x Seated Row (Cable)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Extension (Cable) 120.0 13
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 10
Seated Dip 150.0 15
Seated Dip 160.0 13
Seated Dip 160.0 11
Lat Pulldown (Cable) 160.0 10
Lat Pulldown (Cable) 160.0 8
Lat Pulldown (Cable) 145.0 10
Lat Pulldown (Cable) 145.0 9
Seated Row (Cable) 152.0 9
Seated Row (Cable) 152.0 10
Seated Row (Cable) 152.0 10

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 550.0 yards (0:13:32)

Daily Steps: 5416

July 10, 2025

Weight: 180.3

Program: Focuses and Frequencies

Minicut Day 45: Quads, Chest

  • 6x Squat (Smith Machine)
  • 5x Leg Press
  • 3x Iso Lateral Leg Extension (machine)
  • 3x Iso Lateral Incline Press
  • 1x Bent Arm Fly (Machine)
  • 2x Chest Fly

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 185.0 4
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 225.0 4
Squat (Smith Machine) 205.0 6
Squat (Smith Machine) 185.0 8
Squat (Smith Machine) 185.0 5
(W) Leg Press 270.0 6
(W) Leg Press 180.0 6
Leg Press 360.0 8
Leg Press 360.0 6
Leg Press 320.0 8
Iso Lateral Leg Extension (machine) 90.0 10
Iso Lateral Leg Extension (machine) 90.0 10
Iso Lateral Leg Extension (machine) 90.0 9
Iso Lateral Incline Press 180.0 12
Iso Lateral Incline Press 200.0 7
Iso Lateral Incline Press 180.0 10
Bent Arm Fly (Machine) 135.0 12
Chest Fly 205.0 10
Chest Fly 205.0 9

Daily Steps: 9224

July 11, 2025

Weight: 180.2

Program: Focuses and Frequencies

Maintenance Day 1: Bicep

  • 3x Incline Curl (Dumbbell)
  • 3x Spider Curl
  • 2x Bicep Pulldown (cable)

More Detail

Exercise Weight Reps
Incline Curl (Dumbbell) 40.0 12
Incline Curl (Dumbbell) 40.0 11
Incline Curl (Dumbbell) 40.0 10
Spider Curl 35.0 10
Spider Curl 35.0 10
Spider Curl 35.0 10
Bicep Pulldown (cable) 170.0 15
Bicep Pulldown (cable) 170.0 15

Daily Steps: 7344

July 12, 2025

Weight: 180.2

Weightlifting Rest Day.

Daily Steps: 6266

July 13, 2025

Weight: 180.2

Weightlifting Rest Day.

Daily Steps: 4145

July 14, 2025

Weight: 180.2

Weightlifting Rest Day.

Daily Steps: 5240

July 15, 2025

Weight: 180.2

Program: Focuses and Frequencies

Maintenance Day 5: Back, Triceps

  • 3x High Row (cable)
  • 3x T Bar Row (Chest Supported)
  • 5x Skullcrusher (Barbell)
  • 3x Triceps Pushdown (Cable - Straight Bar)
  • 3x Hanging Leg Raise
  • 2x Cable Crunch

More Detail

Exercise Weight Reps
High Row (cable) 140.0 15
High Row (cable) 140.0 12
High Row (cable) 140.0 13
T Bar Row (Chest Supported) 75.0 14
T Bar Row (Chest Supported) 75.0 15
T Bar Row (Chest Supported) 75.0 15
(W) Skullcrusher (Barbell) 85.0 6
(W) Skullcrusher (Barbell) 65.0 8
Skullcrusher (Barbell) 105.0 9
Skullcrusher (Barbell) 105.0 7
Skullcrusher (Barbell) 85.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Pushdown (Cable - Straight Bar) 140.0 15
Triceps Pushdown (Cable - Straight Bar) 140.0 13
Hanging Leg Raise 0.0 8
Hanging Leg Raise 0.0 6
Hanging Leg Raise 0.0 5
Cable Crunch 160.0 15
Cable Crunch 160.0 15

Daily Steps: 6280

July 16, 2025

Weight: 180.2

Program: Focuses and Frequencies

Maintenance Day 6: Chest

  • 5x Incline Bench Press (Barbell)
  • 3x Bench Press (Dumbbell)
  • 2x Fly Press (dumbbell)
  • 3x Cable Crossover Press
  • 3x Cable Fly (Flat Bench)
  • 2x Upper Chest Fly

More Detail

Exercise Weight Reps
(W) Incline Bench Press (Barbell) 135.0 6
Incline Bench Press (Barbell) 185.0 6
Incline Bench Press (Barbell) 185.0 5
Incline Bench Press (Barbell) 155.0 8
Incline Bench Press (Barbell) 155.0 8
Bench Press (Dumbbell) 80.0 10
Bench Press (Dumbbell) 80.0 8
Bench Press (Dumbbell) 80.0 8
Fly Press (dumbbell) 50.0 9
Fly Press (dumbbell) 50.0 10
Cable Crossover Press 100.0 10
Cable Crossover Press 90.0 10
Cable Crossover Press 80.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Cable Fly (Flat Bench) 60.0 10
Upper Chest Fly 40.0 12
Upper Chest Fly 40.0 12

Daily Steps: 5004

July 17, 2025

Weight: 180.1

Program: Focuses and Frequencies

Maintenance Day 7: Legs

  • 5x Squat (Smith Machine)
  • 3x Leg Press
  • 3x Iso Lateral Leg Extension (machine)
  • 3x Seated Leg Curl (Machine)
  • 3x Standing Calf Raise (Machine)

More Detail

Exercise Weight Reps
(W) Squat (Smith Machine) 185.0 4
(W) Squat (Smith Machine) 135.0 6
Squat (Smith Machine) 225.0 4
Squat (Smith Machine) 205.0 5
Squat (Smith Machine) 185.0 8
Leg Press 270.0 12
Leg Press 360.0 10
Leg Press 360.0 8
Iso Lateral Leg Extension (machine) 100.0 10
Iso Lateral Leg Extension (machine) 90.0 8
Iso Lateral Leg Extension (machine) 70.0 11
Seated Leg Curl (Machine) 160.0 10
Seated Leg Curl (Machine) 160.0 11
Seated Leg Curl (Machine) 160.0 9
Standing Calf Raise (Machine) 210.0 18
Standing Calf Raise (Machine) 210.0 12
Standing Calf Raise (Machine) 210.0 13

Non-Weightlifting Exercise

  • 🏊‍♂️ Pool Swim: 600.0 yards (0:15:23)

Daily Steps: 5166

July 18, 2025

Weight: 180.1

Program: Focuses and Frequencies

Maintenance Day 8: Arms

  • 4x Triceps Pushdown (Cable - Straight Bar)
  • 3x Triceps Extension (Cable)
  • 3x Incline Curl (Dumbbell)
  • 3x Preacher Curl (Cable)
  • 3x Triceps X Cable Cross
  • 3x Forearm Curl (Barbell)

More Detail

Exercise Weight Reps
(W) Triceps Pushdown (Cable - Straight Bar) 100.0 8
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 10
Triceps Pushdown (Cable - Straight Bar) 160.0 8
Triceps Extension (Cable) 120.0 11
Triceps Extension (Cable) 120.0 10
Triceps Extension (Cable) 120.0 9
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 10
Incline Curl (Dumbbell) 40.0 8
Preacher Curl (Cable) 120.0 10
Preacher Curl (Cable) 120.0 10
Preacher Curl (Cable) 120.0 9
Triceps X Cable Cross 60.0 12
Triceps X Cable Cross 60.0 11
Triceps X Cable Cross 60.0 9
Forearm Curl (Barbell) 115.0 14
Forearm Curl (Barbell) 115.0 12
Forearm Curl (Barbell) 115.0 8

Non-Weightlifting Exercise

  • 🚶‍♂️ Outdoor Walk: 0.8 miles (0:13:35)

Daily Steps: 4929